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	July 21, 2010 Warm up: Push-ups, Air Squats, Pull-ups , Sit-ups 10 reps, 2x. Strength: Back Squats 5-3-2-1 5x75% max 3x 85% max 2x90% max 1x95%max Go by 5# until failure WOD: For time 400m single kettlebell carry 53/35. Carry down in one hand, switch on way back. Wallball 20/14 25 reps Overhead Squats 95/65 10 reps Do wallball and squats 3x with a 1 minute rest in between each round. Subtract two minutes from your time. Finish with 400m kb carry.					Free CrossFit Journal World-Class Fitness in a Hundred Words Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. (courtesy of CrossFit Inc)